Use these easy 100+ coping skills for anxiety, depression, anger, stress, and more to help you stop overthinking, slow a downward spiral, or prevent an explosion. If you’re struggling with negative or intrusive thoughts, overthinking, or anxious worrying, choose an activity that distracts you and immerses you and takes you out of your head. If you’re having big feelings that aren’t born primarily from negative and unhelpful thoughts, choose an activity that helps you feel safe and lean into those feelings (like writing, drawing, talking, and otherwise expressing them). After you’ve ridden that wave of emotion, then choose a calming activity or fun distraction. If you find nothing is helping, and your thoughts and emotions often feel out of control and overwhelming, find a good therapist to help you find what will work best for you.

These coping skills can help quiet your mind and your body to help you find a calmer place in yourself and climb back toward the light. Try what interests you, use what works, and ignore the rest. Then feel free to print this list or copy your favorite ideas on sticky notes and post them where you’ll see them when you need them.

2. Put on temporary tattoos. This can be soothing and expressive, and they are some great options out there these days.

3. Move your body. Walk, stretch, wiggle, or do a quick yoga video. Feel your body while it moves. Get out of your mind and into your body. It really helps. If your energy is super low or you’re struggling with chronic pain, do some gentle yoga and modify it as needed.

4. Write (poetry, stories, journal, blog, letters to your future self, etc). You can write about your feelings, or about something completely random. It can be expressive, distracting, or soothing. You decide. Use a guided journal if you don’t know how to get started.

5. Draw, scribble, or doodle on paper. This can help with anxious energy or a need for distraction.

6. Be with other people. Being around other people can help you feel more connected and less alone, and meeting new people, while anxiety-provoking, can lead to lasting friendships which are good for your health.

7. Watch a favorite TV show. Choose something comforting or uplifting, and not something that will feed a negative mood.

8. Post on discussion boards, and answer others’ posts. You can use Facebook groups, or help people out on Yahoo questions or Ask.com. There are limitless opportunities. Put some good out there by helping people, offering advice, and answering questions, or stretch your intellect in a healthy debate.

9. Watch a movie. Choose a funny distraction, or something that makes you cry (if you need to cry), or whatever will take you out of your head or help you tune into your heart.

10. Watch funny videos. Laughter is good medicine. Try to get in at least one laugh each day.

11. Play an online/video game for a predetermined amount of time, something you might not normally play or haven’t played in a long time.

12. Do a Sudoku, word search, or crossword. Use your brain for something new and immersive.

16. Study the sky. Watch the clouds. Stargaze. Feel a part of something bigger and re-enact childhood shape-spotting in the clouds.

17. Punch a punching bag (as long as you’re not angry). An active boxing video game counts, too. We all know exercise is good for your mental health, and even a minute or two counts. And if you’re a people pleaser and/or struggle to express anger, this can be a great choice. (If you’re already angry, some traditional “venting” can make it worse. Better to take a fast walk.)

18. Hold an ice cube. This is a good grounding technique to bring you out of your mind and back into your body. If you are feeling scattered or restless or numb, try this and really pay attention to every physical sensation as the cube melts. Focus on feeling instead of thinking.

19. Let yourself cry. We all need to cry sometimes. Better out than in.

20. Have an orgasm. Arousal and orgasm release pleasure-inducing endorphins and you don’t need a partner.

21. Take a nap (if you are tired). Avoid if sleeping excessively is one of your symptoms.

22. Take a hot shower or relaxing bath. Self-soothing and self-care combined.

23. Play with a pet. It doesn’t even have to be your pet. (But get permission first.)

24. Go shopping, within your budget. Limit yourself to gift cards to stick to your budget. If you have no budget, then create and fill up a wish list online.

Wow I never know that there are plenty ways of dealing with stress and depression. I agree that sometimes when my day is too hectic, I tend to be too stressed out too. Thanks for letting me know! This is so essential.

This is an awesome list! You could lose yourself in reading them, and that in itself will help you forget your anxiety. I’ve bookmarked this because not only do I suffer from anxiety, but many of my family members…so I’ll be sharing. Thanks so much!

Petting a purring cat is definitely my favourite way to bring on the calm. Unfortunately you cant’ control cats, so I usually find myself resorting to something else, most of which I found on this list. I think the important thing in times of stress is to just do something constructive. Thanks for yet another great piece of wisdom.

Nice list! I tend to do no 73 ‘watch an old happy movie’ and eat chocolate lol after that am all good to go. If I have to I throw in a nature walk. I think if people learned what works for them when they need to ease some stress or anxiety, we would have a lot more happy people.